Dietpandanutrition

6 PACK ABS
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Most of us know that to have visible abs, you need to be lean enough for them to show. However, if you want them to be impressive when you do get lean enough, you should make sure you train them adequately just like any other muscle group.
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Typically, the lower abs are the most difficult to obtain. I believe this is due to two factors. The first is that lower ab exercises are more challenging. Lower ab exercises are naturally weighted since they require you to bring the weight of your lower half towards you. The second factor is that lower abs tend to lose fat later than your upper abs causing them to be the last ones to show.
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The upper abs are the easiest to target. Any crunching motion should do. As for obliques, they are hit with twisting motions. If you incorporate an exercise from each column throughout the week, you’ll be hitting all areas of your abs. Combine that with compound lifts and when it’s finally time to cut and get lean, you should have well developed abs. Swipe left for a video demonstration of some of these exercises including cable crunches, decline crunches, hanging leg raises, and knee raises.

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October 10th is World Mental Health Day. Here are a few simple things you can do to take care of your mental health. Let’s share this far and wide for those who need to see it 🗣🔥🌍🌍

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Protein Breakfast Waffles ✖️⁠
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🌱 Ingredients (Makes about 3 big waffles/ 6 small ones )⁠
- 80 g Rolled Oats⁠
- 40 g Protein Powder⁠
- 240 ml Soy Milk⁠
- 1/2 Mashed Banana⁠
- 1 tsp Baking Powder⁠
- a pinch of Salt�.⁠
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TOPPINGS:⁠
- Blueberries and Peach⁠
- 2 tsp Maple Syrup�⁠
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🔥 Prep:⁠
1. Combine all ingredients in a bender until smooth.⁠
2. Use a little coconut oil to prepare your waffle iron �(otherwise it may stick)⁠
3. Pour the batter into the iron and bake for around 5 minutes⁠
-> serve with fresh fruit and ENJOY⁠
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✅ MACROS:⁠
590 Cals⁠
62 g Carbs⁠
50 g Protein⁠
10 g Fat⁠
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⁠Follow for more recipes
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🤤300 calories vs. 650 calories🤤

Overnight Oats Recipe for weight loss or weight gain... 🔥

Bulking? Losing Fat? We’ve got you covered with both options!

Fat Loss ✅

This recipe uses almondmilk instead of regular dairy milk because it's much lower calorie and delicious too! 😎

Muscle Gain ✅

This recipe contains more oats, more peanutbutter, more milk and overall more calorie goodness. 😎

Recipe Instructions 👩🏼‍🍳

Add all ingredients to a masonjar or container, mix it and lock the jar/container with the lid. Leave it in your refrigerator overnight for 7-9 hours and simply enjoy when you wake up! 😋

Enjoy hot or cold!

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